Semolina vs. Feta — In-Depth Nutrition Comparison
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A recap on differences between semolina and feta
- Semolina is higher in manganese, copper, and vitamin B3, yet feta is higher in vitamin B12, vitamin B2, calcium, and phosphorus.
- Feta covers your daily saturated fat needs 73% more than semolina.
- Semolina contains 37 times more manganese than feta. While semolina contains 1.035mg of manganese, feta contains only 0.028mg.
- The amount of saturated fat in semolina is lower.
- The glycemic index of feta is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Cheese, feta.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +42.1% |
| Contains more PotassiumPotassium | +180.6% |
| Contains more IronIron | +13.8% |
| Contains more CopperCopper | +787.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +3596.4% |
| Contains more SeleniumSelenium | +32.7% |
| Contains more CalciumCalcium | +594.4% |
| Contains more ZincZinc | +182.4% |
| Contains more PhosphorusPhosphorus | +120.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +45.5% |
| Contains more Vitamin B3Vitamin B3 | +409.4% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1588% |
| Contains more Vitamin B5Vitamin B5 | +43.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1700% |
| Contains more FolateFolate | +300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1877.8% |
| Contains more ProteinProtein | +89.2% |
| Contains more FatsFats | +1966% |
| Contains more WaterWater | +460% |
| Contains more OtherOther | +632.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +1691.9% |
| Contains more Poly. FatPolyunsaturated fat | +83.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 1.69µg | 70% |
| Saturated fat | 0.294g | 14.946g | 67% |
| Vitamin B2 | 0.05mg | 0.844mg | 61% |
| Manganese | 1.035mg | 0.028mg | 44% |
| Calcium | 71mg | 493mg | 42% |
| Sodium | 2mg | 917mg | 40% |
| Fats | 1.03g | 21.28g | 31% |
| Cholesterol | 0mg | 89mg | 30% |
| Copper | 0.284mg | 0.032mg | 28% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 4.09g | 26% |
| Phosphorus | 153mg | 337mg | 26% |
| Vitamin B3 | 5.048mg | 0.991mg | 25% |
| Zinc | 1.02mg | 2.88mg | 17% |
| Vitamin A | 125µg | 14% | |
| Protein | 7.51g | 14.21g | 13% |
| Monounsaturated fat | 0.258g | 4.623g | 11% |
| Selenium | 19.9µg | 15µg | 9% |
| Fiber | 1.8g | 0g | 7% |
| Vitamin B5 | 0.672mg | 0.967mg | 6% |
| Folate | 8µg | 32µg | 6% |
| Vitamin B1 | 0.224mg | 0.154mg | 6% |
| Calories | 374kcal | 264kcal | 6% |
| Potassium | 174mg | 62mg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 16IU | 2% |
| Magnesium | 27mg | 19mg | 2% |
| Polyunsaturated fat | 0.322g | 0.591g | 2% |
| Vitamin B6 | 0.452mg | 0.424mg | 2% |
| Vitamin K | 0.1µg | 1.8µg | 1% |
| Iron | 0.74mg | 0.65mg | 1% |
| Vitamin E | 0.03mg | 0.18mg | 1% |
| Net carbs | 79.09g | 4.09g | N/A |
| Sugar | 0.33g | 4.09g | N/A |
| Tryptophan | 0.103mg | 0.2mg | 0% |
| Threonine | 0.271mg | 0.637mg | 0% |
| Isoleucine | 0.339mg | 0.803mg | 0% |
| Leucine | 0.656mg | 1.395mg | 0% |
| Lysine | 0.215mg | 1.219mg | 0% |
| Methionine | 0.183mg | 0.368mg | 0% |
| Phenylalanine | 0.398mg | 0.675mg | 0% |
| Valine | 0.47mg | 1.065mg | 0% |
| Histidine | 0.185mg | 0.397mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
54%
Minerals Daily Need Coverage Score
52%
63%
Comparison summary
Which food is lower in Cholesterol?
Semolina is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 915mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 14.652g)
Which food is cheaper?
Semolina is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Feta is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Feta is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.